Coronavirus: Your Top 10 Wellness “Must Dos” Starting Today (Part 1)

Fly or cancel? Meet friends out or stay home? Go to the gym or walk, or ride your Peloton instead? Social distance? What? There are a lot of questions in all of our minds right now about coronavirus, or COVID-19.

Like most medical and health care professionals of whom I follow, I cannot tell you what to do or not to do about travel, going out, social distancing, and such. I can, however, implore you now, more than ever, to take care of yourself – or in wellness lexicon: tend to your self-care.



Self-care will help your body get or remain strong, aid your immune system, and give you that extra “armor” we all need now to prevent ourselves from getting really sick.

Self-care is all about actions you take to support your physical, mental, and emotional health. It is foundational to your health and wellness routine because right now, again more than ever, it can help you manage stress. You’ve read my blogs enough to know stress is very dangerous to your physical health.

Here are five of my Top 10 ways you can care for you and do your best to build your immunity:


1. Get your sleep

It is not the time to stay up watching your latest Hulu or Netflix obsession. It is the time to get at least seven to eight hours of sleep.

While you sleep, your body recovers massively from your stressful day. It turns inward to recover all that you’ve asked from it.

Additionally, ample – uninterrupted – sleep helps to regulate the body’s immune function, is associated with reducing the risk of getting colds and respiratory infections. Sleep deprivation leads to increased cortisol levels, which when elevated for prolonged periods, can lead to suppressing your immune function.


2. Work on your stress

Stress can lead to weight gain, diabetes, and a bunch of really unpleasant physical and emotional challenges. Yet, it can also negatively impact your immune system if left unchecked.

In the short-term, stress can make you feel anxious, irritable, or hangry. In the long-term, it can increase your risk of high blood pressure and heart disease among many other illnesses.

So, today, it is tough to hear we are at risk for serious illness that seems to be spreading so quickly around our beloved town. Worrying excessively about it will not make it go away. So not only does stress do a number on your body, it can wreck-havoc on your immune system and make things worse than they needed to be.

Now is the time to check in with your most important organ, your brain, to keep it happy. Tend to it, care for it, love it. It will pay you back in ways that can lead to a much more fulfilled and contended existence. Cut the “to do” list!

Maybe now you will take me up on starting your Epsom Salt bath habit!



3. Build that colorful plate

Now is the time to increase the consumption of fruits and veggies. The fruits and veggies below are a short list of some really good sources of immune-boosting properties:

    1. Mushrooms
    2. Garlic
    3. Citrus
    4. Broccoli
    5. Almonds
    6. Green tea
    7. Bone Broth


4. Exercise

Action overcomes anxiety. Movement aids in building bones, burning calories, yes, yet did you know it also helps your hormones? You know I am crazy about strength training by now. Getting strong leads to strong thoughts and strong decisions too.

Exercise can put things in perspective. Ever left an exercise class, tennis match, or finish a road race in a bad mood?

Exercise helps alleviate any stress. So, keeping or building a consistent exercise program can help you get through this uncertain time.  Exercise also:

  • • Increases your productivity
  • • Gives you a sense of accomplishment
  • • Helps you achieve the fitness you’ve always wanted
  • • Gain flexibility and mobility
  • • Helps to burn calories
  • • Improves your mood



5. Get Outside (If You Can)

While you should always pay attention to any quarantine protocols, if you are able to get outside for a bit, the sunlight will do you good. Getting outside for even three – five minutes will give you a good dose of Vitamin D! When we head outside during the daylight, we channel to our circadian rhythm it is daylight and we want that precious sunlight that triggers the production of Vitamin D in our bodies. Vitamin D receptors “live” on our immune cells and as a result have an important impact on our immune system. Higher levels of Vitamin D are associated with reduced risk of respiratory infections.

Go crazy: combine #4 and #5. And don’t forget you can get a free 30-minute consult with me about my concierge wellness program that is changing lives – for good.

Stay tuned for five more wellness must dos next week.


  • The latest from Adrien
Adrien founded Fitness on the Run in 2004 out of her home after a successful career in policy and public affairs communications. After spending 15 years developing her own personal definition of wellness and watching thousands struggle with theirs, in January 2019 Adrien founded Alexandria Wellness, the home for the Concierge Wellness Program and Corporate Wellness with Adrien Cotton. Over the course of 15 years, “FOR” was home to more than 2,000 clients, 30 instructors, and hundreds of inspirational success stories. Adrien is now, more-than-ever, passionate about helping women view their fitness as a journey, not a quick fix. Adrien’s recipe for success herself has evolved from a rigid training plan of sweaty and heart pumping workouts to some days getting in her 10,000 steps, consciously breathing, her 7.5 hours of sleep, and her beloved 5-Minute Flow. Adrien believes the most important ingredient is making small changes for big results, even if it’s one new habit formed each month. Still passionate about fitness, Adrien’s clients appreciate her ability to make sessions seriously challenging without a “beat down,” a healthy mix of strength and metabolic (cardio) work and ultimately helping her clients gain real strength in mind and body. She believes we all benefit from being curious about our bodies and that change, or improvement, is within reach despite what your “inner voice” or others may tell you. Adrien is bubbling with excitement to help women learn the importance of a comprehensive approach to wellness, weight loss, and contentedness with yourself, and that every person has the right to feel good about themselves. Most days, you can find her helping clients with their wellness, listening to success stories, and bragging about her twin 13-year-old children and “fittest man in Alexandria” Bill Cotton. Adrien prides herself on her practice of mindfulness, meditation, and putting it all into perspective.

Alexandria Wellness offers achievable answers for anyone who is tired of chasing fitness and health without a clear plan, someone who has struggled and is not satisfied with their fitness and wellness or someone who is open to maximized healthful longevity and fitness along with healthful weight loss. Adrien and her team offer help with food guidance, body acceptance, sleep and stress issues, and insist you have fun along the way.

Schedule your free 30 minute consult here!

Alexandria Wellness
215 North Payne Street
Alexandria, VA 22314



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